Gino Escalante - 3/90 - Reebok CrossFit Back Bay Reebok CrossFit Back Bay

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04 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD: 2 rounds for max reps of:

1:30 AMRAP of:

Rope Climbs

Rest 30 seconds

1:30 minute AMRAP of:

Power Clean (155/105)

Ring Rows

Rest 30 seconds

1:30 min AMRAP of:

Shoulder to Overhead (155/105)

Rest 30 seconds

1:30 AMRAP of:

Cal Row

Rest 30 seconds

1:30 AMRAP of:

Wall Balls (20/14)

Rest 2:30 minutes

==

Do it up…

First Sunday of the Paleo Challenge!  Don’t put yourselves in a position of danger!  It is only the first week and if you are getting some mimosas (champagne = not paleo) with some sandwiches with your friends, please be mindful that a salad is another option.  Also get your scores up there!  I don’t want to call you guys out on the blog!

But I will :),

CG

==

 

Brian Hughes, Charly Higareda liked this post
03 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Team WOD 1: Split up anyhow and complete 7 rounds of:

14 Push Ups
7 Thrusters (95/65)
14 Kick Outs
7 Deadlifts (185/135)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

Team WOD 2: The CIA Seven: Split up anyhow complete 7 rounds of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24)
7 Pull Ups

==

From the CrossFit.com website…

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

02 Oct
by: Published in Uncategorized

PUT IN YOUR SCORES

THE RULES

Custom Fit Meals (not all of them so make sure you look) = yes
black coffee yes
dressings = only lemon juice, olive oil, and vinegar.  anything else = no
marinades = only if they are all natural = bbq or buffallo or anything sweet = no
supplements = if you were taking them before then keep taking them.  if you were not taking them before the challenge then no
Kill Cliff = not paleo red bull = artificial sweeteners = so no
Oatmeal = no
Honey = yes
Pure maple syrup = yes
Cheap sugary syrup = no
spices = yes
grain sugar…brown or otherwise = no
gluten free anything = no
Brown rice = yes

Pre WOD:  20 mins to complete:

3 x 20 Front Squats (rest 1:00 between sets)

WOD: 4 rounds for time of:

200M Run (only once)
4 Deadlifts (135/95)
4 Pull Ups
4 Push Ups
4 Sit Ups

4 min cap

3 rounds for time of:

200M Run (only once)
3 Deadlifts (135/95)
3 Pull Ups
3 Push Ups
3 Sit Ups
3 min cap

2 rounds for time of:

200M Run (only once)
2 Deadlifts (135/95)
2 Pull Ups
2 Push Ups
2 Sit Ups

2 min cap

1 round for time of:

200M Run

1 Deadlift (135/95)
1 Pull Up
1 Push Up
1 Sit Up

1 min cap

==

 Day 2:  Goal setting time…

In the case where you have not set yourself some goals, today is the day for it.  Why are you doing this challenge?!  Why are you depriving yourself of things that you know are terrible for you?!  You may possibly be someone who wants to get rid of your sugar addiction.  You could be trying to lose some weight.  You could simply want to improve your health and fitness.  Maybe you want to cook for yourself more!  Whatever your reasons are, I want you to try and quantify them so you can try and measure your progress.  I have two goals for myself:

1)  I weigh 203 as of publishing time and I would like to go back down to 195!

2)  I signed myself up for a competition in the beginning of November for some incentive in insuring that my diet improves my health and fitness so that I don’t get crushed (top 50%)

And there you have it!

Now it’s your turn,

CG

==

Tinisha Cruz liked this post
01 Oct
by: Published in Uncategorized

If you are coming to the gym in the afternoon, you will need to bring your ID and you will likely be escorted into the gym by the secret service.  There is a VIP having lunch at Mistral.

 HAPPY HOUR AT LINCOLN TAVERN TODAY FROM 6-8

BE THERE ARE STICK TO YOUR PALEO CHALLENGE!!!

 

Pre WOD:

Single Leg KB Deadlift
Single Arm Plank Hold
Single Arm KB Press
Pull Ups (work negative if you dont have them)

WOD 1: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing wall)
10 Hanging Knee Raise

WOD 2: 5 rounds for time of:

30 Double Unders
20 Wall Runs (facing away from wall)
10 Toes to Bar

==

This blog is now officially the Paleo Challenge Headquarters….

All singles are now couples and at last all teams have been made.  If you have not yet put your hat in the ring, there is only room for 8 more teams.  Once the 50 fills up, we are full.  With that said, there are a few other important things:

  • If you know your partner, exchange information with him/her so you can keep up with one another
  • If you do not know your partner, I will share your email address with one another UNLESS you explicitly ask me not to…in which case you can trade information some other way (up to you)
  • Fill out your numbers for the first day!  Do so in the official score sheet!

You can fill out your scores as such:

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 1+1=2

or

First Last / First Last Daily Score for
10/1/2014
Gino Leite / Lori Carpenter 2

It’s up to you if you would like to denote which person in the team got which score.

A lot more information to follow so follow along,

CG

==

30 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to find:

ME 1 Power Clean + 1 Hang Power Clean

or

ME 1 Power Snatch + 1 Hang Power Snatch

WOD 1: 2 rounds for time of:

20 Burpees
20/15 Cal Row
20 Hang Power Clean (95/65)

WOD 2: 2 rounds for time of:

14 Over the Rower Burpees
20/16 Cal Row
15 Hang Power Clean (135/95)

==

Paleo Challenge starts today!…

As far as the rest of the rules, let’s just squash the topics list-style:

  1. You actually don’t have to drink milk and/or bottles of wine
  2. You are officially out of excuses when it comes to staying paleo at work events / sport events / meeting events / church events / football sunday events / event events
  3. Eat all of the potatoes, rice, and vodka you want as long as you stop eating crap

That last point is the most important.  All I want is for you to make better decisions.  If you simply cannot live without a glass of wine at night, I’ll budge…go for it.  But as you are sitting back and enjoying a glass of Arbor Mist (which is not paleo), I want you to be proud of the fact that you improved your health and fitness through your diet.

Cheers,

CG

==

29 Sep
by: Published in Uncategorized

Pre WOD:  20 mins to complete:

6 x 3 Back Squats (same load for all sets)

WOD 1: In 6 minutes complete:

10 Over the Box Jumps (24/20)
14 Wall Balls (20/14)
18 Russian Kettlebell Swings (24/16)
14 Wall Balls (20/14)
10 Over the Box Jumps (24/20)

Pull Up AMRAP with the remaining time (this is your score)

WOD 2: In 6 minutes complete:

15 Over the Box Jumps (30/24)
15 Wall Balls (20/14)
15 Russian Kettlebell Swings (32/24)
15 Wall Balls (20/14)
15 Over the Box Jumps (30/24)

Muscle Up AMRAP with the remaining time (this is your score)

==

Why the WODIFYless / merciless scoring system…

Click here to sign up.  The scoring system in previous competitions has been a tad on the convoluted side and also difficult to track.  Each day was scored based on stars and the star system (though functional) had some room for ambiguity and confusion.  The WODIFY nutritional journal, despite being a great tool as it is, was not an ideal way to keep track of a score and required a dedicated level of consistency.  This time around things are a lot simpler and a lot more cut-throat and you can no longer be marginally okay.  You either ate well the whole day or you didn’t…black or white.  It’s that simple.  I know that some of you may be thinking that it’s not fair that only one little thing blah blah blah…but the following is my tough-love reply to that sentiment:

There are two types of people doing this challenge:  One kind will complain that it’s not fair that only one little thing blah blah blah.  The other kind will get results.

Apparently winter is already getting to me,

CG

==

28 Sep
by: Published in Uncategorized

WOD: EMOTM for 24 minutes:

Minute 1: 9/6 Cal Row
Minute 2: 7 Ground to Overhead (115/75)
Minute 3: 30 Double Unders or 15 Kick Outs

==

So why teams…

Click here to sign up.  Why not teams?!?!?!?!  Doing it alone can surely be rewarding, but everyone knows that when you do it with another person, it feels so much better!  Having another person holding you accountable for your efforts can make the difference between getting a burrito or getting a salad bowl.  Ideally, you will select a partner with whom you can easily communicate and can be comfortable and candid.  I want you to feel a sense of responsibility for what you do and for what your “Paleo Partner” does, so that you can mutually enhance your health and fitness.

So pick your “Challenge Chums” wisely,

CG

==

 

27 Sep
by: Published in Uncategorized

Team WOD 1: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (155/105)

Team WOD 2: For time:

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats

Every time a person stops, both team members split 7 Hang Power Clean (195/120)

==

Crazy decisions…

If you kept up with the blog this week, you will have noticed that some great changes have been made to the typical Paleo Challenge we have done here or from most of the ones done elsewhere.  We will go over the rationale for those decisions later on this week.  In the mean time, get yourselves signed up and ready to eat well!

Enjoy your Sunday,

CG

==

Click here to sign up for the Paleo Challenge

 

26 Sep
by: Published in Uncategorized

Today is “Bring a friend to Back Bay Day” so bring someone you know who wants to walk funny for a few days and have some fun!

 

Team WOD 1: 11 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

WOD 2: Wittman: 7 rounds for time of:

15 Kettlebell Swings (24/16)
15 Power Clean (95/65)
15 Box Jumps (24/20)

==

From the CrossFit.com website…

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

RIP hero,

CG

==

Click here to sign up for the Paleo Challenge

25 Sep
by: Published in Uncategorized

Tomorrow is “Bring a friend to Back Bay Day” so bring someone you know who wants to be sore in muscles they didn’t think they had and have some fun!


Pre WOD:  
20 mins to complete:

3 x 15 Front Squats

WOD 1: EMOTM for 10 minutes: 7 Reps in any combination of:

Power Clean (135/95)
Shoulder to Overhead (135/95)

WOD 2: EMOTM for 10 minutes: 3 reps in any combination of:

Power Clean (205/125)
Muscle Ups

==

Paleo Challenge rule recap…

Click here to sign up.  If you have not been paying attention, then follow this link.  This is a breakdown of everything we covered this past week in terms or the rules and regulations for the Paleo Challenge.   If you have any questions or clarifications please send them to gino@reebokcrossfitbackbay.com

That’s me,

CG

==

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